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January 31, 2018

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Please note

We will be holding  one evening class this Friday the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_video link=”https://youtu.be/x6_M1UdCJTM”][vc_column_text]

Skill

Tabata Hollow Rocks

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Workout notes

Today’s workout is a classic CrossFit triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and push-ups.  Scale the push-ups by working from the knees or using a box to elevate your hands.  Perform banded, jumping pull-ups or ring rows if you are still working on getting an unassisted pull-up. The total round count could will be fairly high so scale accordingly.[/vc_column_text][/vc_column][/vc_row]

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